Comparing Nutrients in 5 ounces Boiled Green Plantains VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Boiled Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Energy	5.9% 172kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	13% 9.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.68% 0.5g	6.45% 4.68g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.54g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 2.15g	% 0.3g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	16% 6.1g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.3% 13mg	23% 20.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.3% 0.43mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	41.7% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Raspberries Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Green Plantains versus 5 oz of Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Raspberries Puree:

• 5 ounces of Boiled Green Plantains have 1.2 times more Vitamin B5, 5.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.6 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Raspberries Puree provide similar amounts of Vitamin B3 per five ounces.

Comparing minerals per 5 ounces for Boiled Green Plantains vs Raspberries Puree:

• 5 ounces of Boiled Green Plantains have 1.5 times more Potassium than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 7.7 times more Calcium, 2.3 times more Iron, 6.2 times more Manganese and 2.2 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains and Raspberries Puree contain similar levels of Copper, Magnesium and Phosphorus per five ounces.
• 5 ounces of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Plantains have 2.2 times more Energy and 2.5 times more Carbohydrate than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 2.9 times more Sugars, 9.4 times more Fructose and 1.7 times more Fiber than Boiled Green Plantains.
• 5 ounces of Raspberries Puree provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.